The Iron Log
Training notes from the person who builds Reps. The math the app runs, the science it leans on, and what actually happens under the bar.
Progressing when you can't add plates
Pull-ups have no plates and adjustable dumbbells run out. Rep-only progression, and what to do when your equipment caps out before your strength does.
The comeback ramp: coming back after two weeks off
Two weeks off costs you almost nothing. A month costs you real strength. Here is how much weight to take off the bar, and why the danger is your memory.
Antagonist paired sets, and the program I actually run
Alternating opposing lifts lets each muscle rest three full minutes while you keep working. The evidence, the trap, and the split I run.
My workout tracker has an MCP server
Reps ships a local CLI and an MCP server, so Claude can read my training log and write to it. How it works, and what it deliberately refuses to do.
I put my workout log on the living-room TV
Reps runs on Apple TV, so your log is on the biggest screen in the house. What a TV is genuinely better at than a phone, and what it is worse at.
RPE for people who hate RPE
You can rate effort accurately near failure and not much further out. That finding is why a 10-point RPE scale is mostly theater, and what beats it.
When to add weight to the bar
Add weight when you hit your target reps and the last set was not a grind. Here is the rule, and 26 days of my own bench log climbing 230 to 255 on it.
